January Pose Of The Month
Ardha Chandrasana
Ardha Chandrasana (Half Moon) is a very challenging pose that requires tremendous leg strength and stamina as well as keen body awareness. There are many approaches for any level of student to learn some of the key actions of this pose and I'll discuss three main entry points into the pose for you to experiment with. Before diving right into the pose you'll want to be sure to prep your body. Spending time with warm-ups such as Surya Namaskar (Sun Salutations) A and B (and use this great chatarunga guide)will help to open your hamstrings and hips, and following that up with standing poses such as Virabhadrasana (Warrior) 2, Utthita Parsvakonasana (Extended Side Angle) and Utthita Trikonasana (Extended Triangle Pose). It's important, in my opinion, to build up to this pose using similar shapes and key actions of the body, in the case of Half Moon pose using standing poses in which the key actions and alignment of the hips are the same. For example, it would not be wise to place Half Moon in the same sequence as Warrior 1, Warrior 3, or Standing Splits. Transitioning from internally rotated standing poses to externally rotated standing poses that have extreme weight bearing on the femur head while creative, is not ultimately good for your joints and surrounding muscles.
Key actions/reminders- You're going to want to have your core very active in this pose and you'll want to have a healthy sense of scooping/lengthening your tail bone down to the anchored foot to keep the core active and the back body present in the pose. To build this awareness, cultivate it more deeply in Utthita Parvakonasana (Extended Side Angle). Taking your hand to the inside of your front leg (which ever side your on, and your hand can be on a block too) you will inhale your thighs back, which will widen your thighs back and apart--think sits bones spreading and butt back and out. This action will also create a greater lumbar curve to your spine. Then with your exhale you will scoop your tailbone, which will bring your hips back in while also awakening your core. With an awakened core you can extend more powerfully though your back leg anchoring the energy of your core and tailbone all the way through your heal while also sending that energy through both your arms to nurture more support for the pose. Do this 3-5 times on each side with your breath to seek balanced contracting and expanding energies in your pose. Doing this in a more supported pose (both legs on the ground) will help you to be able to do it with one leg flying in the air, such as in Half Moon.
Coming into the pose/Transitions
Beginning with your right side first. Come to triangle pose on the right side (rt leg forward). I like to transition from being in the pose, however you could come out of Triangle first and then bend the front knee and re -apply all the following steps. I recommend though to come in from being in the pose fully, it creates more stability for the knee joint, andit helps to keep people balanced.
From Triangle slightly bend you rt knee and look down. Take your left hand to your left hip, or if you need extra stability in the transition you can have your left hand on the earth parallel at first with your rt hand. Then place your right hand about 12-18 inches out in front of your right foot. I like to actually go a little off to the side, just ever so slightly. You can come up on to your finger tips which will help to create more lift in your side and strength in your hands/wrist joint. If it feels like you are compressing your right side, or you can't root down, please use a block for your right hand (or books if you don't have blocks at home). When your hand is firmly rooted begin to lift your back leg up. You should be able to see your top leg (left) in your field of vision. Look to see your toes. Now that you are in the basic shape, let's refine.
Create stability- Hug muscle to bone and draw strength and awareness to your pelvic center. To do this lift and spread your right foot toes and feel your leg muscles strengthen. Keep your bottom knee micro bent to prevent hyperextension in your knee joint. With your top leg, floint (flex point) the toes, again strengthening the muscles of the leg, they should be very firm--like bounce a quarter off them kind of firm.
Root to rise- With the leg muscles stable and energized now begin to send the energy of your tailbone through the right heel, scooping powerfully towards the earth. As you tap into that power anchor your right foot more deeply and use the rooted energy to expand and create a greater lift to the pose. The more you root the right leg, the more your left leg can be lifted and light--because the rootedness that comes from the tailbone scooping engages your core and backbody deeply. The concept of rooting to rise applies to your right hand too. Whatever your hand is touching, be it the floor or a block you want to be sure that as you press down you also feel a "spring" of energy pressing you right back up. It feels different than just surrendering your weight to the ground, it's not resting, it's an active rootedness--it's like sticking the prong of a plug into a light socket--your drawing up some powerful energy here. Then you expand the energy from that rooted hand and send it all the way through the other hand lifting towards the sky--keep your fingers spreading and radiating out.
What to do with the head- When you first begin it's much easier to stay balanced with the eyes looking down towards your front foot. Over time you may find that you're able to look off to the side, keeping your head and neck in alignment with the spine. If you move towards the pulsation in the pose, in which you curl into a minor backbend make sure that your neck and head don't draw back too far. A nice way to test that your head is in alignment is to take your top hand and press the back of your skull into it with slight resistance so that you engage your neck muscles and keep you cervical vertebrae safe. You want to keep the neck long. If you decide that you want to look up towards your top hand, creating a twist for the spine, again keep the neck long (no crunching your head back).
Stay in the pose for 5-8 breathes on each side. When you are ready come out through triangle pose and then step back to down dog. Repeat on the second side.
At the wall
You can practice this pose at the wall in two different ways to more safely learn this pose.
The first one is great if you are struggling with balance issues, or any "fear factor" related issues. You simply practice with your back towards a wall and use the wall for support, without "leaning" into it, it's just there for a little nudge of support. You'll follow all the previous instructions, but begin about 2-3 inches away from the all (depending on how blessed you are in the rear ). This will help to keep your head and top leg aligned in one place, and also will help with any balance issues. Be mindful about your front knee, keep it micro bent and tractioning forward in alignment with your ankle and foot. A good reminder is that as you bend the knee to come into the pose, you should be able to see your front two toes--that'll help you to know if you're on track with your knee. Also, as you keep your front knee micro-bent, press your shin energy forward while really lifting up the muscles in your top thigh.
The second option that really supports you in learning to engage and radiate out through the top leg is to practice with your top foot pressed against the wall. The best way to figure out how to begin is to sit with your back against the wall and see where your feet are. Place your hand there. Then sit up and walk your feet out there and step back to triangle from that placement and then you'll place your top foot up against the wall. Repeat all the instructions, and when you refine use the wall to push your top foot into and feel what you need to do to stay expanded in this pose.
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